Keeping Kids Hydrated in the Summer Heat
With summer temperatures soaring and heatwaves affecting regions like China and the southwestern U.S., it is crucial to ensure that kids are staying hydrated. Dehydration can have serious consequences, including heatstroke, urinary tract infections, kidney problems, seizures, and hypovolemic shock.
Even if your local temperatures are more moderate, the long days of summer vacation often mean that children are spending more time outdoors being physically active. This increased activity makes it necessary to continuously ensure that they are staying hydrated.
While many of us may remember keeping ourselves hydrated during summer on a haphazard schedule of otter pops and sips from the garden hose, it has become the norm to send our kids out of the house with water bottles. This generational shift can be attributed to climate change, which has led to more high-temperature days. It is now widely acknowledged that drinking water is a healthier choice than juice or sodas, from both a medical and dental perspective.
Dr. Jen Trachtenberg, a pediatrician based in New York, states that it is great that kids now carry water bottles, as it has become the norm. She believes that this shift may be due to children progressing from bottles to sippy cups and then water bottles, which provides both comfort and hydration.
It is important to note that babies and children dehydrate more quickly than adults. Their bodies contain more water, making them more sensitive to heat and more prone to water loss from their smaller bodies. Additionally, babies rely on a different cooling mechanism than adults and have a higher metabolic rate, placing them at higher risk. Parents need to be aware of how much water their kids are drinking and watch for signs of dehydration, especially since babies and children may have difficulty communicating these symptoms.
Some signs of dehydration are easily identifiable, such as thirst and darker urine. Clear to pale-yellow urine indicates proper hydration, while medium-yellow or amber-colored urine signals dehydration. Other signs of dehydration in infants include fever, unusual tiredness, fussiness, dry mouth, no tears when crying, and no wet diaper for three hours or more. In children, less obvious signs may include dizziness, headaches, tiredness, dry mouth, crankiness, reduced frequency of urination, constipation, and vomiting. It is crucial to monitor these symptoms, especially in hot weather or during periods of physical activity or gastrointestinal illness.
Staying hydrated involves more than just drinking water. Dehydration happens when there is a lack of water and electrolytes. Restoring electrolytes, such as sodium, potassium, and chloride, is essential to prevent negative signs of dehydration like fatigue, dizziness, or headaches. While water is usually sufficient for hydration, in severe cases, an electrolyte drink may be necessary. These drinks are available in various forms, such as liquids, powders to mix with water, or even popsicles.
It is important to note that caffeine should be avoided, as it acts as a diuretic and can increase urination. Including foods rich in water content, such as fruits and vegetables, in your child’s diet can also contribute to their hydration. Tomatoes, kiwis, cucumbers, and watermelon are all excellent sources of water.
In conclusion, ensuring that kids stay hydrated during the summer heat is crucial for their well-being. Increased physical activity and the higher risk of dehydration for babies and children make it necessary for parents to monitor their water intake and watch for signs of dehydration. Drinking water, maintaining electrolyte balance, and consuming water-rich foods all play a role in keeping kids hydrated and healthy throughout the summer season.